Use a Towel for Core Work

Barefoot or with sneakers, place a folded towel under each foot and get into the wedge position. Stick a straight leg out to your side as far as you can without engaging the lower back muscles. Repeat for the next leg. Do two to ten sets of ten repetitions, as you can.

Advanced 1: When both legs are straight behind you, do a push up!
Advanced 2: Extend both legs at the same time, like a scissor opening. Then return to starting wedge position.
Advanced 3: Move both straight legs at a time and straighten your arms to stick your butt up and have your hands and feet almost touching. Return to the wedge position. Add difficulty: Perform a push up right after the wedge position and as you begin to bring your feet to below your belly.
Advanced 4: Repeat 3 with the difficulty, but when you return your legs to the wedge, do so with a circular motion. So, extend each leg out in a circular motion to its respective side and to the wedge.

For these exercises with the towel, and more, see this video on Facebook:  https://www.facebook.com/1620614438206037/videos/1722218994712247/?pnref=story

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. 

Swiss Ball Obliques

Rest your elbows on a medium-sized Swiss ball. Extend your body out in a plank. Breathe out and raise one leg straight about a foot above the floor. Repeat 10 times for two to four sets of 10 repetitions, depending on what you can do. Repeat for the other leg.

Work Your Abominal Muscles While Driving a Car

This is from www.truthaboutabs.com:

• You can do them standing, seated (such as in a car), kneeling in a four-point position, or even lying flat on the floor.  I prefer them seated or standing.
• The movement is as simple as pulling your belly button in as far as you can by imagining you're trying to touch your belly button to your spine and holding for 10-20 seconds at a time.
• Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several of these 10-20 second holds, perhaps 5-10x if you have enough time while in the car.  But even just repeating 3-4x every time you're driving somewhere can really add up over time and give you the benefit of a flatter belly!
• Get in the habit of doing this at least 4-5 days per week while driving somewhere and you may find that this helps to flatten your stomach more by strengthening the transversus abdominis muscle (the deep abdominal muscles beneath the rectus abdominis) if you previously had a "lazy belly."

Psoas Muscles

This blog post is from Dr. Christiane Northrup and does not necessarily contain my opinions: http://bit.ly/1VJJq66

Move Often, Not Just at the Gym

On Dr. Mercola's Web site, Katy Bowman discussed nutritional movement, or moving throughout the day as opposed to being sedentary and going to the gym at times. A masseuse recently told me that muscles "freeze" like meat in the freezer if you do not move. We know that we are usually more stiff in the morning after a night of sleep than throughout the day. I tried to do a back bend in the morning and the physical therapist told me that muscles have to warm up first. That is why stretching is important.

In her discussion, Katy points out how most of us are sedentary at work or in front of the computer and television all day, then spend a specific time at the gym. Instead, it is best to work in housework, walking and other tasks throughout the day to keep circulation flowing, muscles fluid and calories burning instead of just working out a few hours a week.

Dr. Mercola wrote that the interface between active and inactive muscles in your body is where injury happens. To read Dr. Mercola's article and see Katy's video, click here: bit.ly/1XWeM74.

Life Your Leg for Core Abdominal Strength and for Balance

I have been ignorant when it comes to physical therapy. And, in spite of MANY abdominal exercises and Martha Graham dance contractions, my deep abdominal muscles need some work, according to my great physical therapist.

Here is a test to see if your deep abdominal muscles are strong: Stand with feet hip width apart. Place your fingers (one hand for each side) by your top pelvic and pubic bones and monitor if your hips do not shift when you move your leg. This is key.

Simply lift one leg at a time, just an inch or two off the floor, while you breathe. Hold for 30 seconds. Are your hips shifting? This may be a sign of abdominal weakness.

Repeat the exercise with a two-inch mat under your standing leg.

Repeat the exercise with your eyes closed. Try to keep your leg up for 30 seconds. This measures balance!

Repeat for the other leg.

Repeat all variations for each leg equally and as needed.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. 

Physical Therapy Exercise for the Gluteus Medius- Clam shell

I went to physical therapy for the first time this week! And I have done a lot of exercising, dancing and walking! I need the physical therapy to stabilize and strengthen deep abdominal and other core muscles and to soothe tension in my hips and thighs.

The gluteus medialis, I was told, supports the hips and thus takes tension off the knees, which take a lot of wear and tear in anyone's life, especially an athlete's. Here is a simple exercise to strengthen this muscle. 

Lie down on your right side on an exercise mat. Make sure your hip bones are aligned and the lower back is not stuck out or ducked under your spine. Breathe in by expanding your rib cage and belly. When you breathe out, concentrate on your belly muscles contracting around your navel. Bend or straighten your right leg. Open a bent left leg like an opening clam shell (a nick name for this exercise) as far as you can without compromising your hip position. Close the leg so your knees meet. Do this slowly five to ten times. Repeat while on your left side.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. 

When Men and Women Should Eat Before and After Exercise

I came upon this article. I canot vouch for the veracity. The Web site claims to be the "1 natural health site" of the world. It sounds interesting:

http://fitness.mercola.com/sites/fitness/archive/2016/01/22/eat-before-exercise.aspx

A Type of Jumping Jacks for Interval Training

You will move your legs as you do in a jumping jack (legs in and out). Your arms, however, will move differently: Keeping your arms straight, bring your arms from out to your sides to almost touching in a clap in front of you. When your arms move closer your legs more apart. Do this "jump" for a minute. Rest for 30 seconds. Repeat the "jump" for a minute. Rest for 20 seconds. Repeat the "jump" for a minute. Rest for 10 seconds. Repeat the "jump" for a minute. Rest for 5 seconds. Repeat the "jump" for a minute. Breathe deeply.

Taps with Plank

You can use your hands and arms to make the plank harder! Get into and stay in the plank position and do one of these variations or alternate them:

1. Hand tap:  Tap one hand at a time with the opposite hand.
2. Elbow tap:  Tap one elbow at a time with the opposite hand.
3. Shoulder tap:  Tap one shoulder at a time with the opposite hand.
4. Hip tap:  Tap one hip side at a time with the opposite hand.
5. Knee tap:  Tap one knee at a time with the opposite hand.
6. Foot tap:  Tap one foot at a time with the opposite hand.

Jump for Your Abductor Muscles

Place a yoga mat on the floor.  Bend your elbows and hold your hands together in front of your chest. Jump from side to side over the thinner part of your yoga mat for four sets of ten repetitions. This works your abductor muscles. It may seem easy when you are doing it, but you will most likely feel it on the side of your hips for days later.

Medicine Ball and Swiss Ball for Abdominal Muscles

This is a tough abdominal exercise. Get a medicine ball that will give you a workout and that you can use for four sets of ten repetitions.
Lie down on the floor. Keep your back flat against the floor. Spread your arms and legs straight above and beneath you. Place a medium-sized Swiss ball between your ankles. Hold the medicine ball with your hands.

Lift your arms and legs straight until they meet above you. You are using your abdominal muscles to squeeze the Swiss ball between your ankles. For an advanced exercise, lift your hips an inch or two inches off the floor when your legs are up. Inhale when you lower your arms and legs and exhale when you lift them. Repeat for four sets of ten repetitions.
 

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. 

Stability Ball Plank Rotations

This is a tough abdominal exercise. Grab a medium-size stability (Swiss) ball. Place your forearms on it. You can grasp your hands together or just keep them close. Stabilize your legs on the balls of your toes. The rest of your body is straight, neck, back, hips and legs aligned.

First, rotate the stability ball clockwise for two sets of ten repetitions (full circles). The rest of your body does not change position. Then, rotate the stability ball counterclockwise for two sets of ten repetitions. If you can, repeat these four sets.

For an even tougher exercise, lift your right leg sideways to a 90-degree angle to your left leg and bring it back to center for each circle of the first clockwise set. Do the same with your left leg for the first counterclockwise set. Then repeat starting with the left leg for the first counterclockwise repetition and then the right leg for the next counterclockwise repetition.

Stretch by hugging your knees for 10 seconds. Then lie down on the floor and stretch your arms and legs straight away fro your center for 10 seconds.

Plank with Triceps

This is an advanced exercise. Get into a plank position. (Search for the original plank post.) Rest on your left forearm and on the balls of your feet. Keep your body straight and off the floor except for your forearm and the balls of your feet. Keep our head, neck, spine and hips aligned. Use a free weight for your right arm that will give you a workout and that lift for four sets of ten repetitions. Keep your right elbow near your right side. Extend your right arm backwards to work out your triceps. After four sets, place your right forearm on the floor and repeat the exercise for your left arm.


My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. 

Great Therapy Video on Anorexia and Bulimia

You may want to check out her other videos too.

https://www.youtube.com/watch?v=XDSVKLJAAh0

Lower Abdominal Muscles with Bench and Free Weight

Sit on the narrow edge of a bench. Hold onto each side. Hold up a free weight that will give you a good workout with the top of your feet (under the circular part of the free weight). Your knees should be perpendicular and your thighs should be parallel to your hips. Exhale and bring your thighs up. Use your lower abdominal muscles to lift your legs about tow inches from being parallel to your hips.
Repeat for four sets of ten repetitions.

Hug your knees for 10 seconds as needed before, in between and after sets.

Abdominal and Glute Exercise

Rest on your forearms and elbows facing the ceiling. Lift your hips. This activates your gluteus maximus. Bend your left leg and rest on the left foot. Extend your right leg, pointed or flexed, and move it straight from in front of you to the right side. This activates your abdominal muscles. Repeat for four sets of ten repetitions. Then do the same with your left leg while keeping your right leg bent.


My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. 

Active Plank

There are several variations you can do with a plank (for abdominal muscles), and you can find some by searching for past plank posts. One simple and effective variation is to get in the plank position, with your head, neck, back and hips in a level position, and slowly bring your hips and buttocks up while keeping your legs straight. Return slowly to the starting position. Repeat for four sets of 10 repetitions, or until you fatigue. 

When you finish, lie on your back and hug your knees for 10 seconds. Repeat as needed. 

Medicine Ball for Lower Back

Grab a medicine ball that will give you a workout (not too easy or hard) With your legs shoulder width apart and knees a little bent, hold the ball tightly over your head. Bring it down in from of you and let it "bounce" about an inch over the floor. [If you let it hit the floor hard while holding onto it, I believe the friction forces will travel up your arm to your spine, skull and brain, and you don't need that.) Bring the ball back up over your head in a moderate speed and about two to four inches behind your head (with arms straight up). Repeat for four sets of ten repetitions if you can.

Art, Thoughts and Health

I just finished reading How Plato and Pythagoras Can Save Your Life by psychotherapist Nicholas Kardaras. One topic he wrote about is how keeping your thoughts high on nature, art, beauty and mathematics can affect you and your health at a cellular level. Everything has a vibration, and keeping in sync with these can boost your mind and health.

Serendipitously, I saw an article about something similar in the Health & Fitness section of the Epoch Times of Sunday February 15, 2015. The article is How Awe and Beauty Can Boost Your Health by Yasmin Amwar. Certainly, you need awe and wonder to learn about your body and take on working out each time. She writes that bad emotions boost the production of cytokines which are associated with inflammation and Type 2 diabetes. A recent study found that depressed patients had high levels of cytokine INF-alpha. The researchers found that the people with these emotions had lower levels of cytokines. Cytokines may boost neurotransmitters such as dopamine and serotonin.

Psychologists at UC Berkeley conducted two experiments of 200 young people, who recorded how many times a day they felt good emotions like awe, amusement, compassion, joy, love, contentment and pride. Gum and cheek samples showed that those who experienced more of these emotions, especially awe, amazement and wonder. 

Psychologist Dacher Stellar, co-author of the study, said that the relationship between the cytokines and emotions may be bidirectional; researchers are not sure which comes first. But who cares. If you feel lousy, take a walk, preferably by the beach, listen to relaxing music, look at your favorite art, paint, dance, or read an inspiring book.